Tag Archives: season

7 tips to fight the common cold

The cold snap is just around the corner, arriving at a pace we’d rather not get in the way of. This is the time of the year in which colds, coughs, sore throats and runny noses are running rampant, so you’ll want to make sure that you’re well prepared from any potential attacks on your body!

Remember, it takes just one little cough or sneeze from an “infected stranger” to put you out for 2 weeks. The following Top 7 tips for preventing the common cold are worth their word count in gold – it could be the difference between you making it through this cold season unscathed or being ill for 50% of it:

1. Don’t underestimate the power of sleep

During the colder months, you may find it increasingly difficult to get out of your warm cosy bed, ready to face to cold outdoors. On average, we sleep just 6 1/2 hours according the UK Sleep Council. This simply isn’t long enough in order to maintain a strong immune system – Keep you body healthy by grabbing at least 7 to 8 hours of shut eye each night.

2. Eat Fruit & Vegetables!

Unhealthy comfort food such as chocolate and baked goods can be the easy fix for nutrition whilst the snow falls outside. Try and substitute this habit for plenty of fresh fruit and veg. If you’re in desperate need for a sugar fix, try going for an in season satsuma or a handful of plump raisins. Root vegetables are also in harvest, so getting hold of suede, turnips, pumpkin and squash is an easy task. Affordable too!

3. Milk And Cookies!

OK maybe not so much the cookie part, but all dairy products like milk, cheese, yoghurt are great sources of vitamins A and B12 – important weapons in your immune system arsenal. The calcium found in dairy also helps to keep bones strong.

4. Keep exercising

You’ve got 80% more chance of getting a cold in the winter than any other time of the year – That’s why you want to make sure you’re as fit as possible to defend against any unwanted viruses. Aim to do around 120 minutes of aerobic or cardio exercise each week to help strengthen your immune system, and help you feel more energetic.

5. Start your day properly

You can’t beat the warming sensation that porridge can provide on a cold winter morning. It’s not every one’s cup of tea, but porridge boosts your intake of fibre for the day helping you feel fuller for longer. A few slices of fresh fruit in addition to a healthy dose of honey makes for the perfect start to any day. Read more about porridge in another one of our articles: 10 ways to kick start your day

6. Keep your hands clean

If you use public transport, are out and about throughout the day or generally handle a lot of items during the working day, you could in potential danger of picking up a dormant bug from a surface. Aim to wash your hands before every meal and after you use the bathroom in order to minimise coming in contact with any viruses – Scrub for at least 30 seconds people!

7. Multi-vitamins can help

During the winter months, get hold of an easy to swallow multi-vitamin tablet that you can introduce into your morning routine. It’ll help to keep your vitamin reserves topped up whilst your venture around the great outdoors.

Go any tips you’d like to add to this list? Leave us a comment below.

Keeping Fall Allergies in Check

Although the summer is winding down and there is less pollen in the air, fall allergens like ragweed, mold and dust remain problems for many. A lot of people just wait it out until the first frost for relief of their worst symptoms. However, there are a few easy tips for keeping these triggers at bay in your home that will ensure that you and your family are comfortable during the fall allergyseason.

Fall is coming! Make sure you're prepared!

Fall is coming! Make sure you're prepared!


Clean Duct Work – Fall is the best time to remove any mold or dust from your duct work. Summer’s humid air carries pollen that can agitate your family’s allergies. Having your home’s HVAC system cleaned will ensure that any allergens will be removed, so they won’t be re-circulating through your home.

Dust and Vacuum – Keeping your house clean and free of dust makes a big difference if you suffer from allergies. Run the vacuum at least 3 times per week, especially in high traffic areas of your home. Dusting should also be a priority in the fall. Try to keep surfaces clear to make dusting easier. If you have blinds hanging in the windows, consider switching to fabric curtains or sheers. Horizontal blinds attract dust and are difficult to clean.

Bathe Pets – If you have outdoor/indoor pets make sure they’re bathed regularly, as they carry allergens in their fur. If you take Fido out for a lengthy walk, give him a good brushing and let him shake it off before you take him back inside. This will remove a good amount of anything he may have picked up while outside.

Get Some Fresh Air – Just because you suffer from allergies doesn’t mean you can’t let fall’s crisp breeze flow through the open windows. To ease allergy symptoms keep the windows shut between 10 a.m. and 3 p.m., these are peak allergy hours. You can also check the allergy forecast in your area before you open the windows at weather.com.

Reduce Mold – Cleaning your bathrooms regularly will help prevent the amount of mold in your home. Make sure your shower curtain is cleaned regularly, as well as your bathroom windows and walls. Use a mix of water and bleach to kill mold and bacteria, and then turn on the fan to circulate air. You can also control mold in your home by keeping the humidity under 50%.

This post was written by guest blogger Amanda Goldberg at Erie Construction – many thanks.